Sunday - Squat
Abs 3x10
Squat
45x5
95x5
155x5
205x2
265x2
6x2 @ 315
Pause Squat
160x2
210x2
230x2
KB Swing
70x30 reps
Monday - Extra Workout
Low back/hamstring stretching 5-10 min
Abs 6x10
KB Snatch
30x3
70x3
KB Bowler Swings
30/30x10
30/30x10
30/30x10
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Thread: Black_Spit's training Journal
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07-27-2020, 08:23 PM #4051
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07-29-2020, 10:15 AM #4052
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07-29-2020, 08:47 PM #4053
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07-30-2020, 06:49 PM #4054
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08-02-2020, 06:08 AM #4055
Week 4 Bench Press
Frustrating night because of my pec. I’m starting to think it will never heal.
Abs 3x10
Bench Press
45x10
95x5
155x3
205x3
225x3
245x3
265x1 and racked it bc I felt that sharp pain like it was going to tear. Maybe I need one of those shoulder savers and bench to a board for a few weeks?
JM/Guillotine Press
155x10 + 60 chain
190x10 + 60 chain
Seated Military
45x10 + 60 chain
135x10 + 60 chain
Cable Pressdown
25x25 reps
45x25
55x20
Hammer Curl
50x25 reps
50x25
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08-05-2020, 05:54 AM #4056
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08-05-2020, 06:11 AM #4057
Week 4 Squat and Incline Bench
Sunday
Abs 3x10
Squat
45x5
95x2
155x2
205x2
265x2
330x2
330x2
330x2
330x2
330x2
330x2
315x1 +60 lb chain
365x1 +60 lb. chain
KB Swing 3x10 @ 70 lb
Squats feeling damn good for the first time since the hamstring and groin issues back in May. Feeling on track.
Monday
Low back/Hanstring/Groin stretching with heavy band
Tuesday
Abs 3x10
Incline Bench
45x15
95x2
155x2
205x2
245x2
Added slingshot after this on the advice of Wade Johnson.
295x2
315x2
Incline Bench with 60 lb. chain added to the bar
265x2 + 60 lb chain
265x6 + 60 lb chain
265x6 + 60 lb chain
Military Press with 60 lb chain added to the bar
135x5 warmup no chain
135x10 +60 lb chain
155x5 +60 lb chain
175x2 +60 lb chain (failed third rep)
Wade told me figure out a some way to train around the pain, no matter how that manifests itself. He worded it better than that, too, but I got the point. I was hesitant on the slingshot because I don't want to detrain my pecs/shoulders too much, but it's better than taking a month off and hoping for the best, which I've already tried, and it didn't work.Last edited by DrewDarden; 08-05-2020 at 06:18 AM.
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08-05-2020, 06:17 AM #4058
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08-06-2020, 06:46 AM #4059
Week 4 Deadlift
First time Deadlift felt really great in a couple of months (since the hamstring and groin pulls). After 4 weeks, things are really starting to come together. I'm working my way up slow. For example, back in May, I deadlifted 425x7 reps, and here I am feeling amazing about 5x2 at 375. But I'm working up slowly. Those sets last night went up so smooth it was ridiculous. I have no doubt that I can deadlift 500-550+ in 11 weeks.
Warmup -
Low Back/Hamstring/Hip stretching 10 min
Abs 3x10
Barbell Rows
155x5
265x3
Deadlift
265x1
375x2
375x2
375x2
375x2
375x2
Front Squat (with the Safety Squat Bar) -
61x1
171x1
281x1
315x1 - Recent PR! (all time PR is 415 - so I'll be aiming to beat that at some point.
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08-09-2020, 07:30 AM #4060
Week 5 Bench Press
Warmup
Abs 3x20
Bench Press
45x10
95x8
155x3
205x2
265x2 (add slingshot due to pec strain issue)
315x2
315x2
315x2
315x2
315x2
Skullcrushers
75x20
75x20
75x20
75x20
75x20
Barbell Curl
75x10
75x10
75x10
Ongoing pec strain issue still a problem. Currently using the slingshot for a few weeks (or as long as it takes) to let this thing heal up.
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08-10-2020, 05:08 AM #4061
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08-10-2020, 06:54 PM #4062
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08-11-2020, 07:32 PM #4063
Week 5 Decline Bench
Warmup
Stretching 5-10 min
Abs 3x10
Decline Bench
45x15
95x10
185x8
255x6
275x6
295x8
Then we had a shrug marathon until we died.
Barbell Shrug -
95x12
205x12
275x20 (every set he did, I did more reps than he did - competition is a good thing)
275x25
275x30
Pulldown 3x12
Hammer Curl 3x15
Pull Aparts 50 reps
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08-12-2020, 08:17 PM #4064
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08-15-2020, 08:40 PM #4065
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08-16-2020, 08:48 PM #4066
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08-17-2020, 06:23 PM #4067
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08-18-2020, 09:03 PM #4068
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08-19-2020, 06:26 AM #4069
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08-19-2020, 08:55 PM #4070
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08-22-2020, 09:31 PM #4071
Week 7 Bench Press
It's taken them a couple of months to heal, but tonight was the first session in a couple of months that I could bench pain free. So I have a little catching up to do, but now that I can bench without the pain, that will certainly make a big difference.
Warmup
Stretch 10 min
Abs 3x10
Bench Press
45x10
95x8
135x5
185x3
225x3
255x3 paused
265x3 paused
275x3 paused
Add chain
275x1 + 20 lb chain
275x1 + 40 lb chain
275x1 + 60 lb chain
KB Bench
30/30x15+
30/30x15+
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08-25-2020, 05:21 AM #4072
Week 7 Squat and Aux
Squat Day
Warmup
Abs 3x10
Stretch 10 min
SSB Squat
45x5
101x5
171x3
221x3
281x2
405x2
395x (felt hamstring pop on the way down)
More Abs 3x10
Not sure what I’m going to do now. I’ve been plagued with these sharp pains and moderate injuries for the past four months. I’ve never experienced anything quite like it. If i can’t squat or deadlift properly because of it, I guess I’m going to have to put on some briefs and see what happens.
Aux
Abs 3x10
Rear Delt Flyes 3x20
Shrug 3x20
Hammer Curl 3x20
Straight-Arm Pulldown 3x20
Pull Apart 50 reps
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08-26-2020, 06:56 PM #4073
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08-28-2020, 08:45 AM #4074
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08-28-2020, 08:53 AM #4075
Week 7 Shoulders + Back Days
So after the hamstring issue last Sunday, I decided not to deadlift at all on Wednesday, instead doing some other exercises for the back and give the hamstring a rest.
After talking to my friend Wade Johnson about it, I'm going to take a breath and slow down the progression some.
Shoulders
Military 3x10 @ 185
DB Side Raises 3x10 @ 30 lb
BB Front Raise 3x10 @ 45/55/55
Rear Delt Flyes 3x15 @ red bands
Back
Yates Rows 3x10 @ 185
BB Shrug 3x10 @ 255
One-Arm Pulldown 3x10 @ 35 lb
Cable Pulldown 3x15 @ 35
Back Raise 3x10 @ BW
I'm going to add in more direct hamstring accessory work like RDL, leg curl, and back raise (which I feel much more in my hamstrings than I do in my low back).
Anyway Saturday it's back on track:
3x1 on Bench Press so I'll have a decent idea of where I'm at there.
Then Sunday is 4x2 squat, and I'll just squat whatever I can squat pain free and go up 10 pounds per week from there.
And from there, it's 8 weeks until a potential meet.
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08-30-2020, 04:39 AM #4076
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